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Thread: How to get leaner more muscles?

  1. #1
    Chillie in here j.o.s.h.1408's Avatar
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    How to get leaner more muscles?

    Hi all. i started going gym around June/July time and so far not doing too badly.

    im 5.7 and currently weigh 12 and a half stone so not too fat or not too skinny.

    Here is my current workout:

    Mondays.

    20min in tredmill at 11 speed. 45mins doing resistance training on my upper body.


    Tuesdays.
    Same as mondays

    Wednesday.
    Rest

    Thursday
    45mins resistance training on upper body and then 20mins tredmill 11 speed

    Friday
    45mins resistance training on upper body and then 20mins tredmill 11 speed again and then swimmining for 30mins doing front crawl(doing 50m none stop then take 1-2min rest and do another 50m, 10x times).

    Saturday
    20mins on tredmill, 45mins of resistance training and then 30-40mins of swimming again, front crawl.

    For resistance training i typically do this:

    Chest press(50kg), shoulder press(45kg) dumbells(bicepts 12.5kg, tricepts 15kg). bench press(30kg using dumbells of 15kg each), lat pull downs(45/50kg).

    Each exercise i do 4-6 sets of 10 reps with 30-60second break inetween each rep

    My goal:
    Develope a bit of muscle mass(Similar to daniel craig ) whilst having healthy stamina and not being overweight.

    i do not take any protein shakes though.

    Diet:
    Dried cereals in the mornings and a few oranges later in the morning

    Chicken and rice(various type, curry, filipino dishes etc etc) at lunch or pasta.

    evenings, Sometimes the same chicken and rice/pasta plus sometimes steak, pork or fish dishes for dinner.

    My question is, anything i can do differently to help produce more muscle mass and toned up more? So far i dont look TOO bad but still far off from looking like daniel craig lol.

    Do i need to adjust my diet a bit? am i taking in enough protein and do i need protein shakes?

    if i do need a protein shake, which one? i am allergic to dairy products and most protein shakes have dairy?

    Thanks in advance.
    Last edited by j.o.s.h.1408; 29-10-2012 at 03:53 PM.

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    Banhammer in peace PeterB kalniel's Avatar
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    Re: How to get leaner more muscles?

    No-doubt someone will disagree, but you don't need any additional protein to tone up or even for moderate body-building. Western diets already contain far too much protein for the body to use and you just increase the load on your kidneys if you increase it.

    Twelve and a half stone for 5'7" would be classed as overweight unless you are especially muscly, so I'd concentrate on bringing down your weight - your body will naturally look more toned as you reduce the fat layer.

    As far as your workout is concerned, it looks really unbalanced to me - you don't have enough aerobic exercise to burn fat, and you shouldn't weight train on consecutive days as you need time for the muscle fibres to repair. Mix it up so you don't do more than two sessions of resistance training on the same muscle groups a week, and make sure you have recovery days.

    I'd organise it if you have to train every day, you do mainly aerobic excercise mon, wed and friday (treadmill for etc.) and weights on tues and thursday. Over time weight should come off quite easily, and you'll get more toned/muscley over the long term (and it is a long term thing, don't try and take shortcuts).

    PS Forget about looking like daniel craig.
    Last edited by kalniel; 29-10-2012 at 02:16 PM.

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    Drum & Bass Till I Die deejayburnout's Avatar
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    Re: How to get leaner more muscles?

    Have you been using a heart rate monitor while doing cardio?

    Best to keep your hear rate in the 'fat burning zone ' while working out. Heart rate too high and you are in the 'Cardio Zone'

    most gyms have charts on the wall.

    Also dont eat carbs after 6pm. No need for it. Drink plenty of water.
    Better to Burn out than Fade Away
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    Chillie in here j.o.s.h.1408's Avatar
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    Re: How to get leaner more muscles?

    Quote Originally Posted by kalniel View Post
    No-doubt someone will disagree, but you don't need any additional protein to tone up or even for moderate body-building. Western diets already contain far too much protein for the body to use and you just increase the load on your kidneys if you increase it.

    Twelve and a half stone for 5'7" would be classed as overweight unless you are especially muscly, so I'd concentrate on bringing down your weight - your body will naturally look more toned as you reduce the fat layer.

    As far as your workout is concerned, it looks really unbalanced to me - you don't have enough aerobic exercise to burn fat, and you shouldn't weight train on consecutive days as you need time for the muscle fibres to repair. Mix it up so you don't do more than two sessions of resistance training on the same muscle groups a week, and make sure you have recovery days.

    I'd organise it if you have to train every day, you do mainly aerobic excercise mon, wed and friday (treadmill for etc.) and weights on tues and thursday. Over time weight should come off quite easily, and you'll get more toned/muscley over the long term (and it is a long term thing, don't try and take shortcuts).

    PS Forget about looking like daniel craig.
    Quote Originally Posted by deejayburnout View Post
    Have you been using a heart rate monitor while doing cardio?

    Best to keep your hear rate in the 'fat burning zone ' while working out. Heart rate too high and you are in the 'Cardio Zone'

    most gyms have charts on the wall.

    Also dont eat carbs after 6pm. No need for it. Drink plenty of water.

    yea i have. i think i peak at around 150-160 bpm while on the tredmill.

    i have edited my post to contain more info

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    Re: How to get leaner more muscles?

    No complicated exercise reps and diet plan is required. Just take little bit more protein than your normal routine, and do workouts for improving muscles mass. If you do yoga it will make you leaner and weight lifting workouts will make your muscles strong and massive..

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    Chillie in here j.o.s.h.1408's Avatar
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    Re: How to get leaner more muscles?

    i am now doing a bit of srength lift 5x5 and also not working on the same muscle groups 2 days in a row and so far i have seen a bit if improvement in both strength and physical look.

    i do not need no protein shake as i kind of eat a lot as it is.

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    Now with added sobriety Rave's Avatar
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    Re: How to get leaner more muscles?

    Quote Originally Posted by j.o.s.h.1408 View Post
    i am now doing a bit of srength lift 5x5 and also not working on the same muscle groups 2 days in a row and so far i have seen a bit if improvement in both strength and physical look.
    Doing 'a bit' of Stronglifts 5x5?

    Good stuff, but do the lot of it, and stick with it as long as you can. I was markedly bigger than I started out ofter 6 months of it.

    i do not need no protein shake as i kind of eat a lot as it is.
    Quite right- I've never drunk a protein shake in my life.

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    Re: How to get leaner more muscles?

    Yes a bit as my gym doesnt have a full bench press. we only have dunbells here so doing squats and deadlifts on dumbells is not as sufficiant as using a bar.

    i do swimming once a week and 20mins on the tredmil 2 or 3 sessions a week.

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    Re: How to get leaner more muscles?

    What you need to do first to get that Daniel Craig look is first build up some muscle then reduce your body fat to show off that muscle. You cannot do both at the same time which you appear to be trying to do. 'Toned up' is a misnomer and baffles me why people use this word..

    To build muscle aim to eat 5-6 times a day all containing protein, they say 1 to 1.5 gram of protein to 1 LB of lean body weight will help you achieve this, to help you in this you can use protein shakes here's some dairy free options..http://www.myprotein.com/uk/cats/protein/vegan-protein

    Train heavy! squats, deadlifts etc i would suggest switching gyms tbh and cut down on the cardio save that for when you want to shed body fat. Drink plenty of water cant stress this enough. Also get plenty of sleep, this is when your body grows, aim for 8hrs.

    When you think you have enough muscle go on a low calorie diet, keep your protein high and ramp up the cardio.. I would suggest you join a bodybuilding forum to help you learn a bit more on the subject..

    I hope this rough guide is helpful to you
    Last edited by pooley; 15-12-2012 at 11:10 AM. Reason: typo

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    Re: How to get leaner more muscles?

    mate you need lower reps, higher weight with your 'resistance' training, and if possible scrap that and do entirely free weights instead of the machines. stick with the cardio you're doing, but do it AFTER weights never before.

    Also, scrap tuesday and move thursday to wednesday. If you're doing the weights right, you shouldn't be able to do two days in a row, and if you can you need to increase weights. remember as you get stronger your body will adapt, and stop seeing benefits at a set weight/routine.

    Lastly, scrap whole of saturday and change it to circuits (3 rounds of 8 exercises, all bodyweight, with 30seconds rest on first round, 45 second, 60 third) then sprints. Doing something different will help see benefits.

    SECOND LASTLY, re: protein shakes etc., just do whatever you feel comfortable with. If you're a veggie you could see massive gains, if you decide to be boring and do meal replacement it could help lose some weight, but realistically running and weights with varied diet will be pretty effective. You can get fit with/without protein shakes, but not without gym, so concentrate on pushing those weights.

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    Re: How to get leaner more muscles?

    for long time , I am asking question with my friend and want to know more and more about it.that is why thank you very much for the nice post.

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